Ramadan can be a fascinating time to try out varieties of food during our Sehri and Iftar meals to ensure we stay healthy, hydrated, and energetic pre and post-fasting hours.
However, this is where we tend to get the planning WRONG!
Yes, we must not become weak during Ramadan due to fasting. However, like any healthy food plan, we should follow certain meal plans, customized to our health needs.
I, NJ, of NJ Eat and Fit, will share with you my preferred food plans during Sehri and Iftar meals for Ramzan 2024. These are the best foods to eat during Sehri and Iftar because these ensure I remain healthy, fit, and sane while observing your fast.
Food for Sehri
I emphasize my Sehri meal a lot. It helps me sustain energy levels throughout the day, ensuring my blood sugar and weight are in control.
However, it’s essential to choose foods that are:
- Not heavy
- Easy to digest
- Keeps you hydrated
Below are my preferred nutritious food intakes for Sehri:
Oats
Oats provide a good source of iron, potassium, and fiber. Consuming oats during Sehri helps me avoid feeling thirsty throughout the day. This is primarily because they soak liquid well. Oats help to maintain energy levels also. I prefer consuming 100-150 grams of oats during Sehri.
Sweet Potatoes
Rich in fiber and carbohydrates, sweet potatoes make an ideal choice for Sehri. These help me
- eliminate thirst
- Reduce hunger cravings
- and prevent bloating.
Again, their ability to soak in liquid helps me remain hydrated.
Chira (Red or White)
Chira, whether red or white, is packed with fiber, aiding in slow digestion. This benefits during Ramadan as we fast throughout the day.
It’s also a solid iron source and can soak up a good quantity of water. Besides helping to avoid thirst, it keeps my stomach cool.
Fruit Intakes: Bananas and Apples
Adding fruits like bananas and apples to your Sehri meal offers many benefits. Combining apples, oats, and peanut butter keeps diabetes in check and provides sufficient energy for the day.
Apples and bananas, when combined with oats, create a wholesome meal ensuring necessary sugars and energy. Someone who is diabetic can control hypoglycemia. I also feel a reduced tendency to bloat.
Spicing up a bit
I prefer consuming spices like Darchini (Cinnamon) because these help balance insulin in our body and keep us hydrated. This is because doing it to oats with Pomegranate can aid in controlling insulin.
Food to Avoid During Seheri
I suggest avoiding rich protein foods like meat during Sehri as they can create a thirsty feeling. This is due to their digestion time. Instead, I would recommend focusing on
a good amount of fiber,
a mild amount of protein (preferably from milk),
a bit of healthy fat, and
a small number of fruits.
Replenishing during Iftar
After a day’s fast, we replenish our energy levels during Iftar. However, too much intake of any food is harmful for our body. No matter how much we fast.
Here are some nutritious options I consume to break my fast:
Nuts (Soaked) and Dates
I begin my Iftar with soaked nuts and dates to quickly gain new energy levels. It provides my body with essential nutrients.
Fruits (Banana or Apple)
Like in Seheri, bananas and apples are good picks for Iftar as they provide quick energy and help to keep your body hydrated.
Roti or Parata with Chicken and Gravy
A major intake during Iftar can be our routine roti or paratha with chicken and gravy. This fulfills our protein and carbohydrate needs. But make sure to have them in the right amount. Too much eating overburdens our digestive system.
Sarbat With Chia Seeds – No Sugar!
A refreshing juice/sarbat with chia seeds is a great intake to meet your thirst needs. But I do not add sugar, and would suggest you do so. This would nourish your body while providing essential nutrients.
Yogurt with Salad
And, fulfilling my Iftar meal with yogurt and a fresh salad helps me in digestion and provides a refreshing finish to my meal.
You can also check my short video on a nutritious and replenishing iftar on my YouTube channel.
Right Meal with Right Moves
Staying fit and healthy during Ramadan is vital for all. I know it might feel a bit difficult to work out or exercise during this month. But you can try moderate or easy workouts that augment your food intake to remain fit or even lose weight during this month. Even brisk walks add to your fitness plan during Ramadan.
Check out my video on working out and staying fit during Ramadan 2024: রোজায় ব্যায়াম কেমন হবে | Exercise During Ramadan
NJ Eat & Fit is also offering a Ramadan Weight Loss Program throughout this Ramadan. See the image below for details:
Our diverse Ramadan fitness programs include:
✅ Fitness Consultancy
✅ Goal Oriented Result
✅ Workout Recommendation
✅ Boost Mental & Physical Health
✅ 3 Different Customized Meal Plans
Final Words
My 7+ years of personal fitness training and coaching have taught me one thing: food and exercise go hand in hand. No matter how well you exercise, your food consumption should be right as well, depending on your fitness goals and needs.
Meals during Sehri and Iftar are no different. I try to keep myself healthy, balanced, and energetic during Ramzan by consuming healthy and nutritious food that matters in building my health.
This Ramzan 2024, make sure you are eating the right food and drinking an adequate amount of water between Iftar and Sehri to stay well-hydrated. To know more, you can schedule a session with me by calling 01533598900 (NJ) or 01631510275 (Manager).
Wishing you a blessed and healthy Ramadan!
